Is it true that eggs increase cholesterol?

There is an opinion that chicken eggs are harmful, as they contain a large amount of cholesterol. We decided to check if these fears have a reason.

Information that an egg is a “cholesterol bomb” can be found in female magazines. IN Blogs They write about proper nutrition that they contribute to an increase in cholesterol. In sports publications It is advised to limit the use of eggs if cholesterol in humans is already increased. And on some sites The food claims that this is a “very harmful product”. The question of whether the eggs are harmful, the authors of many are asked Scientific and popular, Culinary And glossy publications, as well Portalsdedicated to a healthy lifestyle. In some media warn From the use of eggs without heat treatment, supposedly they increase cholesterol more strongly.

Eggs - One of the most affordable sources of protein. In addition, in them Contained Many other useful ones substances: omega-3, folic acid, vitamins A, K, E, B12, selenium, calcium, phosphorus, biotin, etc. In addition, in yolks of eggs really Contained A large amount of cholesterol.

High cholesterol Raises The risk of heart disease and strokes. However, not all cholesterol is equally harmful. Scientists Distinguish Two types of this substance:

• LDL (low density lipoprotein), which is also called poor cholesterol. It makes up most of the cholesterol in the body. It is he who accumulates on the walls of blood vessels and increases the risk of diseases;
• HDL (high density lipoprotein), or good cholesterol. It takes cholesterol to the liver, which then lenses it from the body. A high level of such cholesterol, on the contrary, reduces the risk of heart disease and stroke.

Since good cholesterol helps to remove poor, it is not important the general content of this substance in the blood, but the correct ratio its two types. It is this factor that determines the high or low cholesterol.

Cholesterol By 80%, it is produced by our liver and intestines and only 20% enters the body from food. For the production of poor cholesterol and reducing the good for the most part influence Saturated fats and trans fats in food, and not dietary (that is, coming from food) cholesterol. It is them, unlike eggs, usually Consult Avoid medical organizations. Such fats are found in bakery and confectionery, chips, fast food, fried products.

Nevertheless, an opinion was long enough: since the eggs contain cholesterol, then they are harmful and it is desirable to exclude them from the diet. In this regard, many research, most of which did not reveal a significant relationship between the use of eggs in reasonable quantities (one or two per day) and the level of cholesterol in the blood. Experts of the Harvard Medical School, referring to their own research and observation of patients, also They saythat the use of one egg per day does not increase the risk of cardiovascular diseases.

In 2015, a team of Australian scientists held a three -month study, during which 140 participants were divided into two groups: one consumed two eggs six times a week, and the other - less than two eggs per week. As a result of significant differences in lipid profile (a set of indicators - levels of LDP, LDL, total cholesterol and triglycerides in the blood) were not revealed participants.

To the same conclusion They came Chinese researchers who have been observing the diet of more than 7,000 inhabitants of China for several years. The difference in the state of arteries between those who used many eggs, and those who almost did not eat them were found. In addition, it turned out that moderate use of eggs (about three to four per week) has a beneficial effect on the health of the arteries.

American scientists who held in 2020 Meta analysis Modern scientific research on this topic also came to the conclusion: there are no serious evidence that the eggs in the diet increase the risk of cardiovascular diseases in healthy people. At the same time, they note that additional studies of the effect of egg use for people with diabetes are needed.

Similar research carried out and during Korean national health and nutrition in 2012-2016. It turned out that diet cholesterol seriously did not affect the level of cholesterol in the blood.

Participants of 13-week experiment The University of Connecticut University consumed three eggs per day. As a result, researchers did not record the changes in the ratio of LDL / LDP, a key indicator that affects the risk of cardiovascular diseases. During another experiment The same department of the food sciences of the participants was divided into two groups and gave them for breakfast or oatmeal or two eggs. After four weeks of such a power, the LDL / LDP ratio of the participants of both groups remained unchanged. Scientists from Denmark They came To the conclusion that genetics, diet as a whole and physical activity more affect the likelihood of developing heart and vessel diseases than eggs.

One of the largest international research, which covered 177,000 from 50 countries, also Not revealed any evidence of the relationship of egg use with risks of cardiovascular diseases, lipid blood profile or causes of death.

However, there are studies, the results of which do not speak in favor of eggs. So, for example, American study The diets of advanced age, their state of health and the causes of death (the study covered almost 19 years) revealed that those who ate one egg per day or more were more susceptible to cardiovascular diseases than those who ate less than one egg per week. At the same time, scientists define the risk as moderately high.

Chinese researchers also Published The results of another many years of observation of more than 500,000 inhabitants of the United States. The study began in 1995, when participants were typed from 50 to 71 years old, and ended in 2011. Those who indicated in their diet, which often consumed eggs, were more susceptible to cardiovascular diseases and cancer.

American scientists during another many years of study, the average age of the participants of which at the time of the start of observations was 51 years, Installedthat every additional 300 mg of diet cholesterol significantly increase the risks of cardiovascular diseases. Doctors really Recommend Do not eat more than 300 mg of cholesterol per day (for comparison, in one large egg - 185 mg).

Japanese researchers who studied the diet of their compatriots, Not revealed There is no relationship between the use of moderate eggs and cholesterol levels, although it is noted that, compared with the Americans, the Japanese as a whole consume less food containing or affecting cholesterol, so they have some handicap.

A certain increase in the risk of coronary heart disease when using one egg daily showed Another American study conducted among US veterans, whose average age was 64.4 years. As you can see, in most studies, where the relationship between the use of eggs, cholesterol and the risk of heart disease was revealed, elderly people took part, who, apparently, are at risk. Another Risk group - People with diabetes of the second type.

National Fund of the Heb of New Zealand Recommends People with a predisposition to cardiovascular diseases use no more than six eggs per week (this amount, according to experts, should not have a serious effect on health), there are no individual recommendations for healthy people, but it is indicated that eggs can be included in a diet. American cardiology association also He thinks It is quite safe to use one egg per day.

At the same time, doctors remindWhat is important to monitor how you cook eggs and use them with. So, fried eggs with bacon and bread with butter can really seriously affect cholesterol, but not at all due to its content in the eggs.

Thus, most of the researchers converge that young healthy people can use one or two eggs per day without any consequences for cholesterol level. Nevertheless, it is worth monitoring your diet: if you use many other products containing cholesterol or contributing to its production, it may be worth reducing the number of eggs in the diet. Not least, this applies to those products that are traditionally used for breakfast with eggs: bacon, oil, bread. People who have a predisposition to cardiovascular diseases, diabetics, the elderly should be more accurate in the consumption of eggs, since, according to some studies, it can have a negative effect on the health of these groups. At the same time, eggs are a healthy and nutritious product, so you should not completely abandon them.

Half truth

What do our verdicts mean?

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